Recipe description
March 15, 2026
Sardine Toast with Pickled Onions
A crunchy sardine toast that supports gut-friendly fiber and flavor.
High Protein
Omega-3 Rich
82%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Balanced with protein from sardines, healthy fats, and fiber from bread and onions.
- Onions add prebiotic fiber and polyphenols that support gut diversity.
- Quick, simple assembly with minimal, minimally processed ingredients.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Sardine
1
piece
Onion, red
1
piece
Toast
1
piece
Instructions
1
Toast the slices of bread until golden brown.
2
Drain the sardines and set them aside.
3
In a bowl, combine pickled onions with olive oil, salt, and pepper.
4
Spread the sardines evenly on the toasted bread.
5
Top the sardines with the pickled onion mixture.
6
Garnish with fresh mint before serving.
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Nutrition
250 kcal
Calories
15 g
Protein
20 g
Carbohydrates
3 g
Fiber
4 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this gluten-free?
It can be gluten-free if you use gluten-free bread; sardines and onions are naturally gluten-free.
Can I make it vegan?
Sardines are not vegan; to keep it vegan, use mashed chickpeas or avocado as a substitute, which will change the flavor.
What bread works best?
Whole-grain or sourdough are nice choices; choose bread with more fiber for a balanced bite.
How do you make quick pickled onions?
Slice onions and marinate in a mixture of vinegar, water, a pinch of sugar and salt; refrigerate to marinate.
What are the health benefits?
Sardines provide omega-3 fats and protein; onions offer prebiotic fiber and polyphenols; bread adds fiber.
How should I store leftovers?
Refrigerate promptly and use within 1–2 days; you can store components separately and toast just before serving.
Is this high in sodium?
It can be salty due to pickled onions and canned sardines; choose low-sodium options or rinse sardines and watch portions.
Can I make this ahead for a crowd?
Make the pickled onions in advance; keep sardines and bread ready, and assemble just before serving.
Is it safe during pregnancy?
Sardines are low in mercury and can be part of a pregnancy diet in moderation; consult your clinician if in doubt.
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